How to Make a Gut-Healthy Snack With 2 Ingredients in Less Than 2 Minutes
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A post shared by Amanda Sauceda, MS, RDN, CLT (@guthealth.nutritionist) on
Here, Sauceda elaborates on what makes each of the three simple snacks such wins in the digestive department:
1. celery and nut butter
The major reason Sauceda says this childhood classic is a gut health win: the fiber. "Celery is a great fiber food on its own, but it can be a little plain. Adding a spread of nut butter adds some flavor and more fiber," she says. "Here’s a pro tip: nut butters are often better tolerated than whole nuts for those with gut problems, so if you think you can’t eat nuts, try having it as a butter."
2. fruit and yogurt
Fiber is another major reason Sauceda often recommends a quick fruit-and-yogurt pairing, but she also loves this snack because of the probiotic benefits. "Yogurt is a probiotic food, meaning it is full of good bacteria that keep our gut happy," she says. If you can't have dairy, she recommends reaching for an alt-yogurt, which have probiotics added in. As for what fruit to add on top, she's a big fan of berries. "They're fiber-packed and low-glycemic, meaning they are great for blood sugar," Sauceda explains. "Sprinkle a cup of blueberries in your yogurt to add almost 4 grams of fiber to your snack."
3. Cucumber and hummus
"Swap your chips for sliced cucumbers to dip into hummus. It's a gut-friendly snack that you can eat at your office desk," Sauceda says. "Cucumbers not only have fiber, they are also super hydrating, with a lot of vitamins that are both gut- and skin-friendly." While cucumbers may not be that filling on their own, that's where the hummus comes in. Due to the spread's high-protein content, the duo will work to tide you over until your next meal.
Now that you know what snacks are good for your gut, here's what to avoid:
These are the six golden rules of gut health, according to doctors. Plus, get the lowdown on how sugar affects your gut.
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